Everyone loves an easier route. Just look at the worn-down grass at pavement corners, created by people shaving seconds off their journey. But when it comes to fitness, true shortcuts are hard to find, and most quick fixes simply don’t deliver lasting results.
Rucking — walking with a weighted backpack — may be one of the rare exceptions. Curious about its benefits, I committed to walking 10,000 steps a day for one week with added weight on my back.
Originally rooted in military training, rucking has grown popular thanks to its simplicity and strong effort-to-reward ratio. By adding weight to regular walks, you increase the challenge on your heart, lungs, legs, core and upper body. It’s an efficient way to build fitness and strength during everyday errands.
With the promise of turning daily steps into something more demanding, I strapped on my rucksack and got moving. Here’s what I learned from a week of rucking.
Rucking is easy to get started with
Most new workouts come with a learning curve. In contrast, rucking felt instantly familiar. If you’ve ever walked with a backpack, you already understand the basics — it’s the same idea, just heavier.
Once I adjusted to the slight change in balance, I was comfortable moving naturally. Importantly, you don’t need specialist gear to begin.
According to Nichele Cihlar, director of training at GoRuck, beginners can simply add household items to a bag. Water bottles, books or snacks are enough to introduce resistance before gradually increasing the load.
It fits easily into daily life
Instead of scheduling long walks, I wore my weighted backpack throughout normal activities — and it worked surprisingly well.
Keeping the bag by the front door made it easy to grab on the way out, which increased consistency. I wore it on dog walks, trips into town, and even during a full workday.
This approach helped me reach 10,000 steps per day without needing dedicated workout time. Rucking is also useful for people with limited time, as shorter walks become more effective once weight is added.
It supports strength development
Adding load naturally makes walking harder, and rucking rewards that extra effort. According to exercise scientist Dr Elroy Aguiar, the added weight increases demands on the quadriceps, hamstrings and calf muscles.
Over time, this can lead to modest improvements in strength, muscle mass and bone density. While it won’t replace traditional resistance training, it does contribute meaningfully.
Rucking also challenges core stability and upper-back posture, as your body works to support the load. After hilly walks with heavier weights, I noticed clear fatigue in my thighs and upper trapezius muscles.
It boosts cardiovascular effort too
Rucking isn’t only about muscles. Carrying extra weight increases energy demand, meaning your heart and lungs must work harder than during a normal walk.
Dr Aguiar explains that maintaining the same pace with added weight raises both heart rate and oxygen consumption. In my own testing, walking the same route with heavier loads resulted in higher heart rates and greater calorie burn.
While the differences per walk were modest, they added up across the week. Regularly elevating heart rate can help improve cardiovascular fitness, especially when intensity is increased.
Beyond the physical gains, I found the mental challenge surprisingly rewarding. As Cihlar notes, rucking often leaves people feeling clearer-headed and refreshed after time outdoors.
Choosing the right weight matters
Weight selection is crucial. A light ruck feels completely different from a heavy one, so loads should match your ability and the type of walk.
Cihlar suggests baseline weights of around 30lb for men and 20lb for women, though these are not universal starting points. Beginners can start much lighter using everyday items.
As strength improves, weight can be gradually increased. Once carrying more than 5kg comfortably, investing in proper rucking plates and a supportive backpack can improve comfort.
Heavier loads encourage greater strength adaptations but also increase injury risk if pushed too far. A simple guideline is the “walk and talk” rule — you should still be able to hold a conversation while moving.
Personally, alternating between 15kg and 35kg worked well for me. Lighter loads suited longer walks, while heavier weights delivered a tougher muscular challenge.
Will rucking stay part of my routine?
Even after the week-long challenge ended, my weighted backpack stayed by the door. I no longer use it for every walk, but I still reach for it when I want to turn a short outing into a workout.
The ability to boost intensity on busy days, combined with the enjoyment of the challenge, means rucking has earned a place in my routine. It’s simple, effective and time-efficient — qualities that suggest it’s a fitness habit worth keeping.
